{"cards":[{"_id":"40d2a550a7c2adc03600036c","treeId":"40d2a776a7c2adc036000368","seq":21985472,"position":1,"parentId":null,"content":"史前阶段"},{"_id":"40d2a45da7c2adc03600036d","treeId":"40d2a776a7c2adc036000368","seq":21985473,"position":2,"parentId":null,"content":"清华园阶段"},{"_id":"40d2a282a7c2adc03600036e","treeId":"40d2a776a7c2adc036000368","seq":21985474,"position":3,"parentId":null,"content":"帝都，工作间隙"},{"_id":"40d2a10aa7c2adc03600036f","treeId":"40d2a776a7c2adc036000368","seq":21987591,"position":4,"parentId":null,"content":"# 魔都，2014\n- 周围人士专业性仍不够，低估了基础运动量\n- 前期克制谨慎，顺境中忘记了警惕心"},{"_id":"40d29feaa7c2adc036000372","treeId":"40d2a776a7c2adc036000368","seq":21985476,"position":4.5,"parentId":null,"content":"魔都，6年病休"},{"_id":"40d16a05a7c2adc036000381","treeId":"40d2a776a7c2adc036000368","seq":21987071,"position":1,"parentId":"40d29feaa7c2adc036000372","content":"## 六院运动科"},{"_id":"40d1690ba7c2adc036000382","treeId":"40d2a776a7c2adc036000368","seq":21987072,"position":2,"parentId":"40d29feaa7c2adc036000372","content":"## 残疾人生活"},{"_id":"40d168afa7c2adc036000383","treeId":"40d2a776a7c2adc036000368","seq":21987074,"position":3,"parentId":"40d29feaa7c2adc036000372","content":"## 华山神医"},{"_id":"40d16859a7c2adc036000384","treeId":"40d2a776a7c2adc036000368","seq":21987077,"position":4,"parentId":"40d29feaa7c2adc036000372","content":"## 尝试与放弃"},{"_id":"40d2a091a7c2adc036000370","treeId":"40d2a776a7c2adc036000368","seq":21985504,"position":5,"parentId":null,"content":"# 魔都，2020\n- 4月，校庆契机，参与意识，压力效应，认知改变，能跑步了~\n- 次数：131\n- 公里：482\n- 小时：53\n- 单次最长：16km"},{"_id":"40d0afc3a7c2adc03600038c","treeId":"40d2a776a7c2adc036000368","seq":21987593,"position":1.125,"parentId":"40d2a091a7c2adc036000370","content":"## 2020.08 因比赛而多跑"},{"_id":"40d166d7a7c2adc036000385","treeId":"40d2a776a7c2adc036000368","seq":21987092,"position":1.25,"parentId":"40d2a091a7c2adc036000370","content":"## 2020.11 104KM\n状态好，跑步多，达到了100km，然后克制收敛。\n- 次数：23\n- 公里：104\n- 小时：11:40"},{"_id":"40d26d9da7c2adc036000373","treeId":"40d2a776a7c2adc036000368","seq":21987094,"position":1.5,"parentId":"40d2a091a7c2adc036000370","content":"## 2020.12 达成目标100km，实际106比上月多2km~\n- 次数：10\n- 公里：106\n- 小时：11.30"},{"_id":"40d0b596a7c2adc03600038b","treeId":"40d2a776a7c2adc036000368","seq":21987587,"position":0.015625,"parentId":"40d26d9da7c2adc036000373","content":"人的适应能力和自然环境总是同步的上海这两天3度到9度，已经觉得异常寒冷了。"},{"_id":"40d0b5efa7c2adc03600038a","treeId":"40d2a776a7c2adc036000368","seq":21987585,"position":0.03125,"parentId":"40d26d9da7c2adc036000373","content":"因地制宜~ 我今天和女儿一起跳绳，她400，我300"},{"_id":"40d0b799a7c2adc036000389","treeId":"40d2a776a7c2adc036000368","seq":21987584,"position":0.0625,"parentId":"40d26d9da7c2adc036000373","content":" 跑步的配速，与其说是刻意追求的结果，不如说水到渠成。昨天12公里，此前已经有几天没跑了，是送女儿去排练节目，我等待的三个小时内顺便跑步，其实天气有点冷，路线也不熟悉，我还有点累，中午开车过去后有点困，所以速度比较慢。\n而今天并没有想快，其实也没觉得快，但是：天气比昨天暖和，跑步之前我刚好还睡了15分钟，所以全程快而轻松。\n\n之所以昨今天连续跑步，还是为了验证自己膝盖恢复情况。今天其实做好了不舒服随时停的心理准备。\n"},{"_id":"40d0b801a7c2adc036000388","treeId":"40d2a776a7c2adc036000368","seq":21987583,"position":0.125,"parentId":"40d26d9da7c2adc036000373","content":"关于跑步的一些分享：\n- 冬季跑步，确实困难很多，可大幅度调低目标。尤其北方。\n- 如何创造条件，只能因人而异。我时间比较自由，如果某天天气好，我会不去办公室，选择阳光好+温暖时段跑步。\n- 难度最大的，不是原来跑量大的，因为这些人已经形成习惯；而是跑量小还没形成习惯的。\n- 目标不超过10km的，更应该把锻炼次数作为目标，而非里程。受伤的，更可不定目标 \n- 写的是里程目标，但心里其实是一个详细计划。我的100km=10次x10km=每3天左右跑一次=每周跑2次。\n- 不能跑，可以代替以力量、拉伸、跳绳。\n"},{"_id":"40d15feda7c2adc036000387","treeId":"40d2a776a7c2adc036000368","seq":21987104,"position":0.25,"parentId":"40d26d9da7c2adc036000373","content":"天气冷了，改跑步机。"},{"_id":"40d161bba7c2adc036000386","treeId":"40d2a776a7c2adc036000368","seq":21987102,"position":0.5,"parentId":"40d26d9da7c2adc036000373","content":"后半月，工作比预想忙，几次计划跑步都因事情未完成而取消。"},{"_id":"40d259b7a7c2adc036000374","treeId":"40d2a776a7c2adc036000368","seq":21985549,"position":1,"parentId":"40d26d9da7c2adc036000373","content":"27日，28日，29日，连续三天每天跑10公里。\n\n一是接下来马上要降温，这几天的温度很好，白天在12~16度，但降温后白天最高温度在三四度。\n\n连续跑了三天，还有本月目标，要抢一下才能完成。\n\n10km 三连，也是一个小测验，完全没有考虑配速，怎么舒服怎么跑，膝盖还可以，但也有点小信号，不宜冒进。"},{"_id":"5feaf84d16869f0374a1aa78","treeId":"40d2a776a7c2adc036000368","seq":21985562,"position":2,"parentId":"40d2a091a7c2adc036000370","content":"，"},{"_id":"40d2a02ba7c2adc036000371","treeId":"40d2a776a7c2adc036000368","seq":21985405,"position":6,"parentId":null,"content":""}],"tree":{"_id":"40d2a776a7c2adc036000368","name":"Run ZYX","publicUrl":"run-zyx"}}